Happy Birthday to Connor! (Wednesday)
Warm Up and Mobility
‘Piece of Iron’
AMRAP 20
2 x Strict Muscle Ups
4 x Power Clean 185/135
6 x Jerk
8 x Back Squat
10 x Burpees over the Bar (lateral)
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AMRAP 20
2 x Strict Pull-ups + Dips
4 x Power Clean 115
6 x Jerk
8 x Back Squat
10 x Lat Burpee Over Bar
5+9
Thx Chris, way to work 5am.
Good Luck to one of the coolest chicks on the planet, Coy!!!
Enjoy the day.
She really is, Good luck Coy!!
WOD: 6+7 (RR/Dips, 55#)
This was a tough one… I can’t believe I’m saying this about a WOD that had burpees but the push jerks were the worst part!
Nice work 6AM, thanks Chris!!
Happy to join the All Stars today but, yikes, that was a rough one!
WOD: 6+6 (Bench RR + Dips, 55#)
Thanks Coach Chris!
WOD – 5 + 2 (45#,RR and bench dips)
Holy moly that was brutal…totally agree with Ashley – the burpees were not the worst part. I was working really hard on doing better burpees by bring my hands down to my feet and back again – just like Coach Gaff says – but the jerks were really…JERKS!
Great work All Stars…you are amazing…ALL.THE.TIME!
Thanks Coach Chris – it did feel like today’s modifications were all about making sure the WOD sucked as much as possible…but that could just be me. It was still a GOOD MORNING!
Transition ring MU
55# bar
Was wondering after round 3 how everyone go through 6+ rounds, then realized it was a 20 minute workout, not 10!
Good luck Coy!!! I’ll miss you! And I’ll miss following your numbers to tell me what to do in the WODs!
Haha, that’s tough thinking your only going for 10 minutes then realize you have to go for another 10. Thats some mental toughness Mel!
WOD – 7 (Transition Rings, 95#, and burpees without jumping the bar)
First WOD in a while after taking some time off with a knee injury. Tough workout, and fully agree with everyone about the jerks being the toughest part!
Great work 9:30. Thanks, Mike!
You looked great today Rob, you did it right today!
WOD: 6+6 (55#, bench RR and ring dips)
Happy to join the All-Stars this morning but, yikes, that was brutal!
WOD: 6+3
2 x strict pull-ups + 2 dips from toes
4 x power clean 65#
6 x Jerks
8 x back Squat
10 x Burpees over bar (lat)
I’ve been out for two weeks due to holidays and being sick, so I took this lighter and slower. Felt this one in the lungs!
You did right, well done Katie!!
Got 6+2.
55lbs, regular Burpees, transitions.
The back squats were strangely the hardest part for me, got me feeling short of breath! cleans and the jerks were quick and fun! Awesome class Mike, thank you!!! Great work 430pmers!!
WOD: 6+24 (65#, transitions)
Kept it light because of the flute and glad I did because the jerks also got spicy, fast! But this one was fun and I loved the skill work as part of it! Had me burnin in the lungs! Nice work 4:30 and thanks Mike!
5+2 (55#, mu ring transitions)
I agree with what a lot of people are saying about the jerks being the toughest part of this WOD! The burpees were still difficult for me, but I really felt the struggle in the jerks.
Way to work 4:30, thanks Mike!
Good one to get “ back “ to lol
WOD 6+22 ( 95#)
Ring pulls to chest with a toe push at ladder rounds .
Was tough for sure .
Kept bar light to play smart , kept moving , staying true to form with fluid transition on the barbell work
burpees were slow . I needed the heart rate to kick ass and it did !
Great job everyone Awesome class !!
Thanks big dawg .
“Piece of Iron”
4+27 (MU progression on boxes, 95#)
Good work 5am, thanks Chris!